If you want to run a faster 5K, especially as a masters runner, this episode breaks down the single most important workout you should be doing — and how to do it without overtraining or getting injured.

Many runners over 40 train harder, not smarter. In this Midweek Masters On The Move episode, certified running coach Justin explains why controlled interval training at 5K pace, supported by a strong base of low-intensity aerobic running, is the key to improving 5K race times.

You’ll learn:

• The #1 workout to improve your 5K performance
• How often masters runners should do interval training
• Why easy running (Zone 2) is critical for speed and longevity
• Common 5K training mistakes that slow runners down
• How to train smarter, recover better, and race faster after 40, 50, and beyond

This episode is ideal for:

• Masters runners training for a 5K
• Runners over 40 looking to improve speed safely
• Athletes returning to racing without injury
• Anyone confused about interval training vs easy running

Free progressive interval workout plan:

I’ve created a free written plan outlining a more detailed, progressive interval workout. If you’d like a copy, use this email justinhillcoach@gmail.com and I’ll send it straight to you.

Subscribe to Masters On The Move for practical, evidence-based running advice for lifelong performance.

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